General Warm Up

10 Min cardiovascular work @ moderate pace

Example of moderate pace would be 2:30/500 split pace on row or ski, 55-60 RPM on air bike or 10 min mile jog.

Then:

2 x 5 PVC Pipe pass through

Then:

20 wide grip lat pull down

20 Banded Tricep ext.

20 Dumbbell Bench Press

20 Reverse Fly

4 rounds

Complete in 15 min

Then:

10-1 Ladder

Bench Press

Bent Over Row

Strict Press

*Use weight you can complete 10 reps with.  As the reps get lower, the weight should feel lighter and you should be able to move faster.  This should be done for time.

Then:

20 Min Max reps

Pull Up (or plank pull if you can not complete a pull up)

Push Up

Dip

Keep track of reps

Then:

20 reps Weighted ab crunches

4 sets

Rest as needed

Then:

Cool down 10 min cardio of choice.